No more excuse from today! If you do not have time to go to the gym, try practicing for at least half an hour at home. You will be reducing stress, consuming excess calories and becoming more vital …

Muscular muscles are responsible for many movements that you work during the day. They consist of the main stomach muscles (the so-called Six pack muscles) that allow you to bend, stand up or lie down without the feeling of pain. Then there are lateral muscles that you can while sitting to turn your body to the left or right side. There are many different muscles that stabilize the pelvis and spine. Therefore, it is very important that these muscles are regularly exercised. We bring you five great exercises to be guaranteed to hit all the muscles of the torso. It will allow your body looks perfect with whatever side you look at it in only 5 weeks.

Plank

Take the starting position as you want to do a push-up, but you rely on your knees. Tighten the muscles of the stomach, slowly lift your legs and give to the back so that you get in position for the push-up. Tighten the whole body, but be sure to keep your back flat and your stomach is pulled. Stay in this position for one minute. Do the three series with a pause between each.

Side Plank

Lie on the floor, turn to the left side and take a position so that you can rely on the left arm and left leg. Right arm is bent and put on a waist. “Tighten” the abdominal muscles and lift yourself aside so your body makes a straight line. Hold for five seconds and then lower to the starting position. Do ten repetitions on one side, then ten more on the other.

Reverse crunches

Lie on your back, lift your feet by 90 degrees in your knees and place your hands next to your body. Tighten the stomach, lift the hips from the floor and gently turn them to the right. Hold for three seconds and then return them to the starting position. That’s one repetition. Do the same exercise, but now turn your hips to the left. These are already two repetitions. Do twenty alternate repetitions. The exercise must be performed without jerking and swinging, and during the exercise (in order to make the exercise as efficient as possible), do not let your feet go down to the floor.

Side sweep with one-handed weight upwards

Stand straight and wider your legs, and with both hands take a one-handed dumbbell of up to five kilograms of weight (you can determine which weight suits you). “Tighten” the stomach muscles, gently turn to the right side and lift your arms above your head. Then slowly bend your knees, activate the muscles of the torso, especially abdominal weight and drag to the left knee. And in this position, squeeze the stomach as much as you can hold for a few seconds. That’s one repetition. Do fifteen and then change the side.

Lowering knees to the side

Lie on your back and lift your knees at an angle of ninety degrees. Spread your hands aside with your palms facing up. Tighten the stomach and gently lower the knees to the right, while not allowing the left shoulder to separate from the floor. Using only the muscles of the torso, get back your knees the starting position. That’s one repetition. Repeat the same, but now on the other side. Return to the starting position. Do twenty alternate repetitions.

Source: http://www.elle.rs/lepota/ishrana-fitnes/11706-pet-efikasnih-vezbi-za-ravan-stomak.html